Max Rounds in 20 Minutes of:
100 Jump Ropes
20 Lunges
20 Knee To Elbows
10 Burpees

We also worked 3 heats of 200meter Sprints

Jamaal, Jamie, John, Erik

5 Rounds For Time:
10 Sandbag Cleans
100 Jump Ropes
5 Suicides

There are many different food labels that contain information about how the food was grown or processed. However, some labels can be misleading. The best labels have an independent certifying agency that guarantees the meaning of the label.
Feel Good Buying (Certified):
"Organic" "Fair Trade" "Free Farmed"
Feel Good Buying (Not Certified):
"Hormone Free" "rBGH Free" "Raised Without Antibiotics" "GE Free" "Non-GMO"
Be Suspicious of:
"All Natural" "Free Range"
Avoid Buying:
"Irradiated"

Check www.farmaid.org for more info.

Tire Rows (male) 2 Basketball courts
Tire Drag (female) 1 Basketball court
21 Inclined Push-ups
15 Body Weight Rows
15 Inclined Push-ups
9 Body Weight Rows
9 Inclined Push-ups

Christina maintains lordosis (healthy low back posture) while working the tire.

Max Rounds in 20 Minutes of:
2 Bear Crawls (3/4 basketball court)
15 Box Jumps (at the Far end of the park)
15 Jumping Pull-ups
15 Sit-ups

Feeling it.

Thanks to Jamie, Mike, Jamaal, Erik and John for coming out and giving 100%

Playing with Tabatas
Perform four 1/2 Tabata Intervals (:20 on :10 off x4) of the following four exercises, rest one minute, repeat. Add the lowest score from each movement for total.

Burpee Pull-ups
Sit-ups
Chain Thrusters
Jump Rope

The loose ends of the chain make them harder to control.
Amy can vouch for this.

Max Rounds in 20 Minutes of:
15 Jumping Pull-ups
Walking Lunges (1 basketball court)
200m
50 Squats

Post Workout Gossip

21-15-9 reps of:
DB Deadlift (80#)
BW Rows
Push-ups

Minimalist Fitness

Can Exercise Help Us Hold On to Our Memories?

As Many Rounds as possible in 20 minutes of:
20 Walking Lunges
20 Sit-ups
20 Jumping Pull-ups
20 Sandbag Clean and Throws (Over Bar)

Throwing the sandbag over a marker keeps our work output consistent

For Time:

21 Sandbag Thrusters

21 Pull-ups

1 Lap Around the Park

15 Sandbag Thrusters

15 Pull-ups

2 Laps Around the Park

9 Sandbag Thrusters

9 Pull-ups

3 Laps Around the Park

Weekend Warriors

Amy and Jamaal go deep on Thrusters

Four Heats of:
Tire Pull (4 Basketball Courts)
1 Lap around the Park